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Last week I outlined strategies for enjoying your fitness training program even more, and for making sure that you stay motivated.

This week I thought I would address the topic of preparation. It was Benjamin Franklin who stated, "By failing to prepare, you are preparing to fail."

In few places is this more relevant than in an exercise or weight-loss program.

Preparation can mean many different things, depending on what your goals or intended fitness activities might be. Assuming that at least part of your goal is to improve your health, fitness, body composition or athletic performance, many of the strategies for being fully prepared will be similar.

I know that whenever I set new goals, or decide to change my training plan, I always take a moment to ensure that I am as prepared as possible. The times that I have suddenly changed direction, or altered my targets, I've been far less successful in my efforts. I've also heard this from many new clients, who have come to me for help in establishing a plan after failed attempts at improving their fitness or performance.

There are a few key areas where preparation is very important. I've found that by employing focused strategies in these areas, I can always get a strong start and see early results. This, in itself, is positive reinforcement for ongoing commitment and hard work.

As always, obtain your physician's approval before starting or modifying your training program. Do your research before purchasing any fitness equipment or services, and use good judgment when following any nutrition program.

TIP 1: HAVE A PLAN

I've said it before, but embarking on a fitness program or trying to achieve established goals without having a solid plan is like building a house without blueprints, or going hiking without a map.

With fitness goals, it's important to establish your starting point with a baseline assessment of relevant measures (body weight, strength, flexibility, endurance, speed, etc.) and then solidify your targets. The more specific the target, the easier it is to know you've achieved it.

It's also necessary to identify progressive short-term goals that represents milestones along the way toward the ultimate success.

Your plan must include the kind of exercise you'll be performing, the schedule of training and the location or equipment needed to perform the exercise. To be fully prepared you must secure the equipment, join a program or buy a membership at a convenient facility that has the training tools you need.

Be sure to have a start and end date, with a timeline that is realistic but challenging.

TIP 2: RALLY THE TROOPS

I love quotes like "No man is an island" because I truly believe that any significant accomplishment is only possible through the support of the friends, family and loved ones around us.

If you've decided that you're going to make a serious change in your lifestyle, through increased exercise, modified diet or dedicated practice, I assure you that you can't achieve this alone.

You will need the patience and understanding of people like your boss, your co-workers, your spouse and your children, or even the paid expertise of hired professionals.

Be as courteous as possible and have open conversations with these individuals before you start your program. Let them know the reason for the changes, and how it will affect them. Ask if you can count on them for inspiration and moral support.

If you need professional help, I urge you to seek out and hire the best trainer you can find, allocating the most you can comfortably afford. This will be well worth it in the end, and can give you the motivation and knowledge it will take to reach the finish line in your training journey.

Personally, I find that this is an area where I place the greatest emphasis and see the most significant returns. I get peace of mind and a sense of confidence when I know that I've stocked my fridge and cupboards with the foods and supplements that I will need to follow my optimal nutrition program.

For me, this includes protein powders and bars, greens supplements, multi-vitamins and minerals and healthy foods. I do my best to include foods from a good mix of sources, including raw, vegetarian products and organics.

I never leave the house in the morning without my meals and timing planned. I also make sure that I've got a plan for optimal hydration. I regularly buy gallon jugs of filtered spring water, and make sure that I consume 1-2 gallons per day.

Rob Williams is a kinesiologist and posture specialist in downtown Vancouver.

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